Life is Good

I used the smartcoach tool from runnersworld.com to train for my marathon. You input a recent race time/distance; what you're training for; how many weeks you've got to train and the effort you want to put in.

It comes up with how fast (or in my case, how slow) to do your speedwork, tempo runs, long runs and easy runs. I was running 11 miles a week when I started and after sticking to the smartcoach program in 16 weeks I ran a marathon.

It had me run twice a week, with 21 miles being the most per week and the longest run being 15 miles.

I was pretty skeptical until it worked out.

Camille, sounds like you had a GREAT run this morning and are on the right track. I am no expert on 5Ks (or anything else for that matter) but for me I like to push myself pretty hard at the tail end of a run one or two times a week. Sometimes that means running hard the last mile or so, but sometimes it was as simple as running the last 1/10th of a mile in "puke zone." Just find out what works for you. Are you keeping track of your pace at various distances throughout the week?

Mike - I'll have to check out the smart coach... great idea. Thanks.

Teena - No, I'm a total loser and don't have a watch or anything to use to pace myself. I need to get on the ball and get one. I have been using the time on my ipod to get a rough idea of my time, but it's not that accurate (no seconds). I like your idea of running faster at the end of your runs. I have been practicing my kick (or speeding up to get to the finishline). I noticed today that I was running what felt like my original kick speed for the entire run. (Let's just say my original kick speed wasn't too fast). It's amazing how my body just knew to kick it at the 1/2 marathon last weekend. I didn't mentally tell myself to speed up, I just did.

talk about rambling. I hope some of that made sense.

Camille, your "totaly loser" comment cracked me up because 1. no you're not! and 2. I feel the same way! I have a watch and have no idea how to use it. So what I've ended up doing is sending mmyself a text when I pass certain markers, so when I get home and map it I can see where I was at what time.

How's that for dorky approach?? Although I think I get at least 2 MacGuiver points for being creative :)

Heck yeah you do. I don't think I'm even fast enough on the cell phone to pull that one off. :o)

Wow, I need to proof these before I hit "post." Sorry about all those typos!

I have two teenagers- I can text without looking, or even slowing down :)

Hey Camille--out there running already! Man you are tough.

You know what really helps me in a 5K is to wear a Garmin. (Do you have a Garmin? You can borrow mine if you need to for the race.) It has a function that tells you what your average pace is.

When I am going for a specific goal, I figure out what my average pace needs to be. Then when I'm running I check my watch every once in a while. If the pace ever gets above my goal pace, I pick it up! It's a great motivator for me. I really missed it this last race.

I would recommend a $10 Walmart watch. In combination with the Course Tool on the blog, for $10 you can get more accurate numbers for your pace than with any other much more expensive but possible to run with device (short of running with a measuring wheel).

Kungfublonde - hilarious! I have seen teens text with their phones in their pockets. It's crazy. I feel like an old woman while I'm trying to send a simple "Dinner's at 6" message to the hubby. It takes me forever.

Lybi - No, I don't have a Garmin, but that explains alot. At our race, I thought you were asking me if I had my garment. LOL I thought that was a weird question to ask someone. Speaking of races though, did you get my email about the 5K that I really want you to run with me? Also, did you get Burt's email about the Ragnar? I am so excited that you are running it with me!

Sasha - I must be missing something. I don't see the Course Tool. Does it have Arizona Courses in it?

Camille - you have to plot your own courses on the Course Tool. If you need help to figure it out, and do not have a resident geek, post on the forum.

Regarding increasing 5 K speed. Just keep running 6 days a week without skipping. You still have quite a bit of room for improvement in the aerobic department.